Healthy Stir-Fried Green Beans with Tuna
Indulging in a nutritious meal doesn’t have to be complicated or time-consuming, as demonstrated by this vibrant and delicious Healthy Stir-Fried Green Beans with Tuna recipe. Combining the freshness of green beans, the sweetness of carrots and corn, and the heartiness of canned tuna, this dish is not only easy to prepare but also bursting with flavor and health benefits. Whether enjoyed as a light lunch or a wholesome dinner, this recipe exemplifies a healthy approach to eating without sacrificing taste. Let’s dive into the ingredients, preparation steps, and nutritional information that make this dish a delightful addition to your culinary repertoire.
Ingredients
| Ingredient | Quantity |
|---|---|
| Canned Tuna (any brand) | 1/2 can |
| Extra Virgin Olive Oil | 1 1/2 tablespoons |
| Baby Green Beans | 100 grams |
| Medium Carrots | 2 pieces |
| Medium Sweet Corn | 1 piece |
| Onion | 1 large |
| Garlic | 4 cloves |
| Bird’s Eye Chili (optional) | 8 pieces (to taste) |
| Ladaku seasoning mix | 1/2 packet |
| Sesame Oil | 2 tablespoons |
| Salt | To taste (use sparingly) |
Nutritional Information (per serving, estimates may vary)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 15 g |
| Carbohydrates | 18 g |
| Dietary Fiber | 5 g |
| Total Fat | 10 g |
| Saturated Fat | 1.5 g |
| Sodium | 300 mg |
Preparation Steps
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Wash and Prep the Vegetables: Begin by thoroughly washing all the vegetables. Cut the baby green beans to your desired length, slice the carrots into thin rounds or matchsticks, and prepare the sweet corn by slicing off the kernels from the cob if using fresh corn.
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Chop the Aromatics: Finely slice the onion and garlic, and if you choose to add heat, thinly slice the bird’s eye chili.
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Blanch the Carrots and Corn: In a pot of boiling water, briefly blanch the carrot rounds and sweet corn for about 1-2 minutes. This step ensures that the vegetables remain tender but still vibrant.
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Heat the Pan: In a non-stick skillet, heat the extra virgin olive oil over medium heat. It’s essential to keep the heat moderate; excessive heat can degrade the quality of the olive oil and turn it into unhealthy fats.
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Sauté the Aromatics: Once the oil is warm, add the chopped onions and garlic (and bird’s eye chili if using). Sauté until they become fragrant and the onions start to turn a light golden brown, approximately 3-4 minutes.
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Incorporate the Tuna: Gently add the canned tuna to the pan, breaking it up slightly with a spatula. Cook until the tuna is heated through, about 2-3 minutes, allowing the flavors to meld.
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Add the Green Beans: Toss in the prepared baby green beans and stir-fry for about 2-3 minutes, ensuring they cook evenly but remain crisp.
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Combine the Remaining Vegetables: Add the blanched carrots and sweet corn to the pan, stirring everything together for just another minute to heat through.
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Season the Dish: Sprinkle in the Ladaku seasoning mix, a pinch of salt, and the sesame oil. Remember to avoid using any monosodium glutamate (MSG) for a healthier meal. Stir well to ensure all ingredients are evenly coated with the seasoning.
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Serve: Remove the pan from the heat and transfer the stir-fry to a serving dish. For an added touch, garnish with crispy fried shallots on top, if desired.
This dish can be enjoyed on its own or served alongside a bowl of steamed rice or quinoa for a more filling meal.
With its blend of colors, textures, and flavors, this Healthy Stir-Fried Green Beans with Tuna recipe not only nourishes the body but also delights the palate, making it a perfect choice for anyone looking to incorporate more healthful, homemade meals into their diet. Enjoy this dish warm and share it with family and friends, celebrating the joys of healthy cooking and eating together.
